One of the most common questions I get asked is “how do I gain and retain muscle mass”?. Guys are always looking for that secret ingredient, that one technique or the latest supplement to crack the muscle mass goal. Unfortunately there is no single secret. The key is to combine all the best Fitness Strength Training principles into a periodized training program. You must then set your body composition goals and follow a proven program consistently to see results.

There are, however, a few basic principles that when applied together, greatly increase your chance of achieving your fitness strength and training goals. 7 of these principles include:

1. Chase the pump. There has been a lot of debate recently about the need to get the pump during a workout. The pump is when the capillary beds in the muscle start fully working making the muscle more efficient at using growth promoting nutrients. This ultimately leads to bigger, stronger muscles.

2. Extra heavy for extra growth. There is no way around it, if you want size you need to lift heavy weights. While this seems obvious, you can only do this by training with a partner and pushing yourself beyond your comfort zone.

3. Training partner. Train with a buddy who is ideally following the same program as you. You’ll keep each other motivated and push each other to your limits. There’s nothing better than good old fashion competition amongst training partners. Try recording who can lift the most pounds during the workout!

4. Sleep. Your body repairs itself during sleep and produces important testosterone during the sleep cycle. Listen to your body but I recommend a minimum 8 hours of effective sleep a night.

5. Increase natural testosterone production. You should all know that increase testosterone means your body can build more muscle. There is no need to use performance enhancing drugs to get this effect and there are a number of very effective natural methods to increase your testosterone levels. Compound or primary exercises have been proven to be one of the most effective ways to supercharge your natural testosterone production.

6. Build the center of your power. The core area of your body (abs, oblique’s and lower back) is the most important part of your body. Train these areas smart and hard for maximum power transfer to other parts of your body.

7. Train using all 4 types of resistance training methods. Learn and use all tricks available to stimulate your muscles and avoid getting stale. To many programs focus on 8 to12 reps. Move beyond the basics for advanced gains and synchronize your routine to cycle through the various methods to efficiently and effectively build muscle.

Building the body you deserve isn’t easy. However, this doesn’t mean you have to waste hours in the gym using repetitive routines for years to see results. A program should be proven in science and used by elite athletes. These two factors will guarantee its works. The 7 steps listed in this article fit both of these criteria and prove you need to combine the best of fitness training, strength training and proper program scheduling to ensure you build muscle quickly and efficiently.

“To be successful, you must decide exactly what you want to accomplish, then resolve to pay the price to get it.”